{"id":50287,"date":"2026-04-11T11:00:00","date_gmt":"2026-04-11T08:00:00","guid":{"rendered":"https:\/\/www.craftoil.net\/?p=50287"},"modified":"2026-04-08T11:45:51","modified_gmt":"2026-04-08T08:45:51","slug":"lehka-pisna-solianka-z-ryboiu-na-kukurudzianii-olii-craftoil","status":"publish","type":"post","link":"https:\/\/www.craftoil.net\/en\/recipes-en\/lehka-pisna-solianka-z-ryboiu-na-kukurudzianii-olii-craftoil\/","title":{"rendered":"Lean fish solyanka (Healthy fish soup recipe)"},"content":{"rendered":"\n<p class=\"wp-block-paragraph\">First courses are an essential part of a balanced and healthy diet. They provide a feeling of fullness while supplying the body with important vitamins and minerals necessary for the proper functioning of all organs and systems.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Fans of spicy and flavorful dishes will truly appreciate fish solyanka \u2014 a tangy, rich mixed soup with pickles and saut\u00e9ed vegetables cooked in corn oil. This lean fish soup is especially appealing to those who monitor calorie intake, as it contains only 40\u201360 kcal per 100 grams.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><a href=\"https:\/\/www.craftoil.net\/wp-content\/uploads\/2026\/04\/\u0421\u043e\u043b\u044f\u043d\u043a\u0430-\u043f\u043e\u0441\u0442\u043d\u0430\u044f-2.jpg\"><img loading=\"lazy\" decoding=\"async\" width=\"448\" height=\"336\" src=\"https:\/\/www.craftoil.net\/wp-content\/uploads\/2026\/04\/\u0421\u043e\u043b\u044f\u043d\u043a\u0430-\u043f\u043e\u0441\u0442\u043d\u0430\u044f-2.jpg\" alt=\"Lean solyanka \" class=\"wp-image-50291\" srcset=\"https:\/\/www.craftoil.net\/wp-content\/uploads\/2026\/04\/\u0421\u043e\u043b\u044f\u043d\u043a\u0430-\u043f\u043e\u0441\u0442\u043d\u0430\u044f-2.jpg 448w, https:\/\/www.craftoil.net\/wp-content\/uploads\/2026\/04\/\u0421\u043e\u043b\u044f\u043d\u043a\u0430-\u043f\u043e\u0441\u0442\u043d\u0430\u044f-2-300x225.jpg 300w\" sizes=\"auto, (max-width: 448px) 100vw, 448px\" \/><\/a><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">Fish solyanka is easy to prepare and does not require rare or exotic ingredients or advanced cooking skills. Using cold-pressed corn oil for saut\u00e9ing turns this dish into a true vitamin-rich meal.<br>Corn oil extracted from corn kernels through cold pressing contains phytosterols, tocopherol (vitamin E), lecithin, vitamins K and PP.<br>Regular consumption supports brain and nervous system function, slows aging processes, and helps normalize blood clotting.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter size-full\"><a href=\"https:\/\/www.craftoil.net\/wp-content\/uploads\/2026\/04\/\u041a\u0443\u043a\u0443\u0440\u0443\u0437\u043d\u043e\u0435-\u043c\u0430\u0441\u043b\u043e-\u0434\u043b\u044f-\u043f\u043e\u0441\u0442\u043d\u043e\u0439-\u0441\u043e\u043b\u044f\u043d\u043a\u0438-2.jpg\"><img loading=\"lazy\" decoding=\"async\" width=\"336\" height=\"336\" src=\"https:\/\/www.craftoil.net\/wp-content\/uploads\/2026\/04\/\u041a\u0443\u043a\u0443\u0440\u0443\u0437\u043d\u043e\u0435-\u043c\u0430\u0441\u043b\u043e-\u0434\u043b\u044f-\u043f\u043e\u0441\u0442\u043d\u043e\u0439-\u0441\u043e\u043b\u044f\u043d\u043a\u0438-2.jpg\" alt=\"Corn oil for lean fish \" class=\"wp-image-50295\" srcset=\"https:\/\/www.craftoil.net\/wp-content\/uploads\/2026\/04\/\u041a\u0443\u043a\u0443\u0440\u0443\u0437\u043d\u043e\u0435-\u043c\u0430\u0441\u043b\u043e-\u0434\u043b\u044f-\u043f\u043e\u0441\u0442\u043d\u043e\u0439-\u0441\u043e\u043b\u044f\u043d\u043a\u0438-2.jpg 336w, https:\/\/www.craftoil.net\/wp-content\/uploads\/2026\/04\/\u041a\u0443\u043a\u0443\u0440\u0443\u0437\u043d\u043e\u0435-\u043c\u0430\u0441\u043b\u043e-\u0434\u043b\u044f-\u043f\u043e\u0441\u0442\u043d\u043e\u0439-\u0441\u043e\u043b\u044f\u043d\u043a\u0438-2-300x300.jpg 300w, https:\/\/www.craftoil.net\/wp-content\/uploads\/2026\/04\/\u041a\u0443\u043a\u0443\u0440\u0443\u0437\u043d\u043e\u0435-\u043c\u0430\u0441\u043b\u043e-\u0434\u043b\u044f-\u043f\u043e\u0441\u0442\u043d\u043e\u0439-\u0441\u043e\u043b\u044f\u043d\u043a\u0438-2-150x150.jpg 150w, https:\/\/www.craftoil.net\/wp-content\/uploads\/2026\/04\/\u041a\u0443\u043a\u0443\u0440\u0443\u0437\u043d\u043e\u0435-\u043c\u0430\u0441\u043b\u043e-\u0434\u043b\u044f-\u043f\u043e\u0441\u0442\u043d\u043e\u0439-\u0441\u043e\u043b\u044f\u043d\u043a\u0438-2-100x100.jpg 100w\" sizes=\"auto, (max-width: 336px) 100vw, 336px\" \/><\/a><\/figure>\n<\/div>\n\n\n<p class=\"wp-block-paragraph\">CraftOil offers organic, 100% natural <a href=\"https:\/\/www.craftoil.net\/en\/product\/oliia-kukurudziana-kholodnoho-vidzhymu-craftoil\/\">corn oil <\/a>produced on the day of purchase using certified equipment and traditional pressing methods.<\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"\u041f\u0440\u0430\u0432\u0434\u0430 \u043f\u0440\u043e \u043a\u0443\u043a\u0443\u0440\u0443\u0434\u0437\u044f\u043d\u0443 \u043e\u043b\u0456\u044e: \u043a\u043e\u0440\u0438\u0441\u0442\u044c \u0447\u0438 \u0448\u043a\u043e\u0434\u0430? |  The Truth About Corn Oil? #CraftOil #Oil\" width=\"640\" height=\"360\" src=\"https:\/\/www.youtube.com\/embed\/zpFlRC_0Jx8?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"wp-block-paragraph\">This handcrafted \u00ablive\u00bb oil is perfect not only for cooking but also for overall wellness and healthy nutrition.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Ingredients (Serves 5)<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">For prepare you will need:<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>350 g fish fillet (one or several types);<\/li>\n\n\n\n<li>100 g pickled or salted cucumbers;<\/li>\n\n\n\n<li>10 green olives (pitted);<\/li>\n\n\n\n<li>10 black olives (pitted);<\/li>\n\n\n\n<li>1 large carrot;<\/li>\n\n\n\n<li>1 large onion;<\/li>\n\n\n\n<li>2 tbsp tomato paste;<\/li>\n\n\n\n<li>2 tbsp corn oil;<\/li>\n\n\n\n<li>\u00bd lemon;<\/li>\n\n\n\n<li>1 tbsp salt (slightly less than full);<\/li>\n\n\n\n<li>1 tsp ground black pepper;<\/li>\n\n\n\n<li>2\u20133 bay leaves;<\/li>\n\n\n\n<li>1.5 liters water;<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Step-by-step instructions<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Prepare the fish: wash the fish fillet, remove skin and scales if necessary. Cut into portion-sized pieces.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Cook the broth: add fish to salted water with bay leaves. Simmer on low heat with a lid for 20\u201325 minutes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Make the saut\u00e9 (soffritto): peel and rinse the onion and carrot, then chop them into small pieces.<br>Saut\u00e9 in corn oil for about 15 minutes until golden. Add tomato paste, mix well, and cook for another 10 minutes.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Combine everything: add the saut\u00e9ed vegetables to the fish broth along with black pepper and diced pickles. Simmer for 4\u20135 more minutes, then remove from heat.<\/p>\n\n\n\n<p class=\"wp-block-paragraph\">Serve: add olives, black olives, and lemon slices (cut into \u10dc\u10d0\u10ee\u10d4\u10d5 rings) directly into each serving bowl.<br>Optionally, garnish with freshly chopped herbs.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Notes &amp; Tips:<\/h2>\n\n\n\n<p class=\"wp-block-paragraph\">Any type of fish works well, but salmon or trout create the most flavorful and nutritious version. For a spicier taste, you can substitute corn oil with <a href=\"https:\/\/www.craftoil.net\/en\/product\/mustard\/\">mustard oil.<\/a> Add fresh herbs like dill or parsley for extra aroma and freshness.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>First courses are an essential part of a balanced and healthy diet. They provide a feeling of fullness while supplying the body with important vitamins and minerals necessary for the proper functioning of all organs and systems. Fans of spicy and flavorful dishes will truly appreciate fish solyanka \u2014 a tangy, rich mixed soup with [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":50288,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[171],"tags":[],"class_list":["post-50287","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-recipes-en"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.5 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Lean fish solyanka recipe | Healthy low-calorie fish soup with corn oil<\/title>\n<meta name=\"description\" content=\"Discover a lean fish solyanka recipe \u2013 a healthy, low-calorie fish soup with pickles and olives. 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